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Train safely during and after pregnancy.

PRE AND POST
NATAL TRAINING

CHOOSE A SPECIALIST APPROACH

Our team of expert coaches is dedicated to providing tailored prenatal and postnatal care. Whether you’re seeking to maintain a healthy pregnancy or reclaim your strength postpartum, we can help you throughout your journey.

Feel confident, capable, and strong
—before and after baby.

BENEFITS OF PRE-NATAL TRAINING

Enhanced Muscle
Tone and Strength

Build and maintain muscle mass to support your growing baby, improve posture, reduce back pain, and increase energy levels.

Improve
Bone Health

Strengthen bones to support your baby’s weight and reduce the risk of fractures.

Reduced Risk of
Gestational Diabetes

Regulate blood sugar levels and reduce the burden on your pancreas.

Enhanced Labour
and Delivery

Strengthen pelvic floor muscles for a smoother labour and delivery, and improve bladder control postpartum.

Faster Postpartum
Recovery

Build strength for a quicker recovery and reduce the risk of postpartum injuries.

Emotional
Well-being

Boost mood, reduce stress, and combat anxiety and fatigue.

BENEFITS OF POST-NATAL TRAINING

Core Strength
Restoration

Strengthen weakened core muscles during pre and post natal stages to improve posture and prevent back pain.

Pelvic Floor
Recovery

Rehabilitate pelvic floor muscles to address incontinence and improve overall pelvic health.

Muscle Tone
and Strength

Regain pre-pregnancy body shape and increase overall strength.

Bone
Health

Maintain bone density during pregnancy and reduce the risk of osteoporosis.

Weight
Management

Support weight loss and body composition goals.

Increased
Energy Levels

Boost energy and stamina to meet the demands of pre and post natal motherhood.

Stress
Reduction

Reduce stress and improve mood during pregnancy.

TRAINING DURING PREGNANCY

How to approach each trimester

FIRST TRIMESTER

The first trimester of pregnancy is typically characterised by fatigue, nausea, and mood swings. However, it’s still a great time to start or maintain a pre and post natal exercise routine, as it can help alleviate these discomforts and set the tone for a healthy pregnancy.

  • Listen to your body: If you experience nausea or dizziness, reduce intensity or switch to activities that are less strenuous.
  • Start gradually: If you’re not an active individual, ease into exercise slowly.
  • Avoid high-impact activities: Avoid activities that involve jumping, jarring motions, or excessive strain on the abdomen.
  • Stay hydrated: Drink plenty of water before, during, and after exercise.

SECOND TRIMESTER

The second trimester is often considered the “golden period” of pregnancy, as nausea and fatigue tend to subside and energy levels increase. This makes it an ideal time to incorporate more variety and intensity into your pre and post natal exercise routine.

  • Focus on strength training: Strength training exercises can help maintain muscle tone, prepare for labour and delivery, and improve posture.
  • Incorporate cardiovascular activities: Aim for at least 30 minutes of moderate-intensity cardio most days of the week. Walking, swimming, and prenatal yoga are excellent options.
  • Listen to your body: Continue to monitor your body’s signals and adjust your routine accordingly. If you experience any discomfort or pain, stop exercising and consult your doctor.

THIRD TRIMESTER

The third trimester brings on additional physical challenges, such as increased weight gain, restricted movement, and bladder pressure. It’s important to prioritise comfort and safety during this stage of your pregnancy.

  • Stick to low-impact activities: Prioritise low-impact exercises that minimise strain on the joints and abdomen.
  • Listen to your body: Be especially vigilant about listening to your body. If you experience any discomfort or pain, stop exercising and consult your doctor.
  • Avoid exercising in hot weather: Exercise in a cool, well-ventilated environment to avoid overheating and dehydration.
  • Listen for your baby’s cues: If you experience any unusual movements from your baby, stop exercising.

TAKE THE FIRST STEP

Starter Packages

£ 150

INTRO

Personal
Training

2 Personal Training

£ 150

INTRO

Personal
Training

1 Personal Training

+ 2 Semi-Private Personal Training

ENQUIRE FOR PERSONAL TRAINING

Are you ready to take your
training seriously?

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